Ho theha lenaneo la koetliso ea matla ho ka ba thata, haholo-holo ha ho tluoa tabeng ea ho khetha liketso tsa hau . U tseba joang hore na u ka kenyeletsa eng ho ea ho itšireletsa ha 'meleng oa motheo? Tsela e 'ngoe ke ho khetha lithuto tse peli tse fapaneng bakeng sa sehlopha se seng le se seng sa mesifa, e leng sona seo ke se entseng ts'ebetsong ena e atlehileng, e sebetsang hantle.
U tla otla sefubeng, morao, mahetleng le matsoho ka tsela ea khale u tla elelloa habonolo. Koetliso ena e ntle bakeng sa boemo bo bong le bo bong ba 'mele.
Litlhokomelo
Bona ngaka ea hau haeba u e-na le maloetse kapa maemo a bongaka.
Thepa e hlokahalang
Li-dumbbells tse fokolang tse fapaneng, bolo ea boikoetliso le / kapa benche kapa mohato
Joang
- Ho futhumala ka koloi e khanyang kapa ho futhumatsa lihlopha tsa boikoetliso
- Phomola metsotsoana e 30-60 pakeng tsa lisebelisoa le ho ikoetlisa
- Ba qalang ho qala : Etsa lihlahisoa tse 1 tsa ho pheta-pheta ho 12 ho ea ho tse 16
- Int / Adv : Etsoa li-1-3 tsa li-8-12 tsa li-reps li sebelisa boima bo lekaneng hoo u KA KHELANG feela tlatsa palo e lakatsang ea ho khutlela morao.
1 - Khatiso ea Sefuba
Ke rata ho qala ho ikoetlisa 'meleng ka sehlopha se seholo sa mesifa, joaloka sefuba . Matšoao a manyenyane a thusang, joalo ka matsoho le mahetleng, a phomola hoo u ka atisang ho phahamisa ntho e boima haholo mona.
Likhatello tsa sefubelu : Bua ka bencheng kapa mohato 'me u qale ka litekanyo matsohong ka' ngoe ka holimo holim'a sefuba, lifate tsa palema li shebile. Koola likhahla ebe o theola matsoho ho fihlela likhapha li le ka tlase sefubeng - matsoho a lokela ho shebahala joaloka lipheo. Tšoaea litebelisoa tsa morao holimo empa u se ke ua koala likhahlo ebe u li bokella holim'a sefuba. Sheba fatše mme u phete.
Reps / Sets / Nako :
1-3 Lisebelisoa tsa 8-16 li khutlela morao
2 - Pushups
Ke rata ho etsa pushups ka mor'a mechine ea khatiso ea lifuba ha mesifa e le e ntle ebile e futhumala. Mohlomong, mohlomong 'lerato' ke lentsoe le fosahetseng. Phetolelo eo ke e khethileng e kenyelletsa ho sebelisa bolo ea boikoetliso, e leng e ka etsang hore e be thata kapa e bonolo, ho itšetlehile ka hore na u phomola maoto holim'a bolo.
Pushups : Qala ka ho fetela pele ho bolo ea botho ho fihlela bolo e ka tlas'a liroto (ho le bonolo), e khanyang (e thata haholo) kapa maoto (a thata ka ho fetisisa). Etsa bonnete ba hore o boloka matsoho tlas'a mahetleng ... u ka 'na ua tloaela ho khutlela morao haeba u sa laole bolo. Koola likhahla ho pushup, sutumelletsa morao mme u pheta.
Reps / Sets / Nako :
1-3 Lisebelisoa tsa 8-16 li khutlela morao
3 - Ntoa e le 'ngoe ea sekepe
Re otlile sefubeng, 'me joale ke nako ea sehlopha se seholo sa mesifa-ka morao kapa, haholo-holo, lats. Ke rata mela e le 'ngoe ea matsoho hore ke sebetse mesifa e meholo ka mahlakoreng a mabeli a' mele 'me ke boetse ke rata bonase ho etsa biceps ho e sebelisa ka mokhoa ona.
Ntoa e le 'Ngoe : Beha leoto le letšehali mohato kapa sethaleng' me u phomole ka letsohong le letšehali kapa forearm ka lehetleng le ka holimo. Tšoara boima ka letsohong le letona, tlhōrō e lebelle ho boloka mokokotlo oa sefahleho 'me u se ke ua kenella, ebe u fanyela boima ba' mele fatše. Koola sekhahla ebe oe hula ka mokokotlo ho fihlela o lekana le torso kapa feela ka holim'a eona. Ha e le ka holimo ho mokete ona, finyella ka morao ha u ntse u boloka letheka la letheka 'me u sa sebetse.
Reps / Sets / Nako :
1-3 Lisebelisoa tsa 8-16 li khutlela morao
4 - Litlhaloso tsa morao ho Ball
Sehlopha se seng sa letsoho se sebelisitse latsane tsa hau 'me joale re oela sebakeng se seng sa morao, morao ka morao. Bakeng sa sena, ke boetse ke sebelisa bolo, empa u ka etsa sena habonolo fatše.
Li-Extension tsa morao-rao: Phallela pele ka bolo, 'me u itekanetse ka mangole (ho le bonolo) kapa menoana (e thata), beha matsoho ka mor'a hlooho. E-ea pele ho feta bolo ebe u phahamisa sefuba, ebe u se tlisa ho isa bohōleng bo bong (ha u batle ho hyperextend mona). Sheba fatše mme u phete.
Reps / Sets / Nako :
1-3 Lisebelisoa tsa 8-16 li khutlela morao
5 - Sehlooho sa litaba
Mochine oa khatiso o sebetsana le sehlopha se latelang sa mesifa se seholo ka ho fetisisa, mahetleng . Mahetla a na le lihlooho tse tharo - tse ka pele, tse bohareng le tse ka morao deltoid, kahoo re batla lithupelo tse otlang lihlooho tse tharo. Mochine oa khatiso o hatella mapolesa a bohareng le a pele.
Tlhōrō ea lihlooho: Ema le maoto ka thōko ho lehlakoreng le le leng u ntse u e-na le litekanyo tsa majoe le likhama tse otlolohileng ho likhato tse 90, liatla tsa matsoho li shebane le matsoho joaloka poso ea sepheo. Tobella litepisi holimo, ntle le ho koala likhahla le ho boloka mokokotlo o otlolohile, abs o khonne. Qala morao ho qala le ho pheta.
Reps / Sets / Nako :
1-3 Lisebelisoa tsa 8-16 li khutlela morao
6 - Khutlela Fly
E boetse e tsejoa e le ho phahamisa ka morao ka morao, ho fofa ho fofa ho sebetsa, kamoo u ka bonang kateng, li-deltoids tse ka morao, ho etsa sena e le tlhabiso e kholo ho lihlooho tse fetang tseo u li entseng nakong e fetileng. E boetse e sebetsa ka morao holimo, bonase e ntle.
Khutlela Fly: Lula ka bencheng kapa molula-setulo (kapa u ka ema le ho khumama), khumamela pele (khutla e lokela ho ba boima) litekanyo ka mor'a manamane. Ho boloka molala o lekana ka tsela e nepahetseng le ea abs e khabisitsoe, phahamisetsa matsoho a otlolohile ho fihlela hoo e batlang e le boemong ba torso, o robala hanyenyane. Leka ho senya matsoho, empa ka sebele u sebelise mahetla ho phahamisa boima. Sheba fatše mme u phete.
Reps / Sets / Nako :
1-3 Lisebelisoa tsa 8-16 li khutlela morao
7 - Likhahla tsa maiketsetso
Ke ile ka etsa qeto ea ho tsamaea ka lisebelisoa tse ling tse ntle tsa biceps , eo ke e ratang haholo, e leng khethollo ea mahloriso. Joalokaha u tla ikutloa, boemong bona le ka tsela ena, u hlile u tsepamisitse mohopolo lintlheng tsohle tsa mesifa.
Likhola tsa ho imeloa : Lula setulong kapa benche (kapa khumama) 'me u nke boima ka letsohong le letona. Phomola kahare kahare ea letheka le letona bakeng sa ho kenyelletsa le ho koala boima bo eang mahetleng. Qoba ho loantša maqeba 'me ha u ntse u theola boima ba' mele, leka ho se otlolla letsoho ka ho feletseng, empa u lule u ferekanngoa hanyenyane ka tlas'a mokhahlelo.
Reps / Sets / Nako :
1-3 Lisebelisoa tsa 8-16 li khutlela morao
8 - Litšitiso
Ho ea sehlopheng sa ho qetela sa mesifa, triceps, ke khethile li-kickbacks. Koetliso ena e phethahetse bakeng sa ho lebisa tlhokomelo ho lihlooho tse tharo tsa triceps mesifa 'me u boetse u fumana mosebetsi o eketsehileng oa bonus ka sehloohong.
Litšitiso: Tšoara boima ka letsohong le letona 'me u khumame ka pele, u phomola forearm ka lehlakoreng le letšehali bakeng sa tšehetso. Karolo e ka morao e lokela ho ba e otlolohileng. Qala ka ho hula sefahleho ka pel'a torso, ha u ntse u hatella ntho e itseng kahare ea hau. Tšoara boemo boo ha u ntse u atolosa letsoho ka mor'a hao. Fela fatše mme u phete hape, empa leka ho senya boima ba 'mele.
Reps / Sets / Nako :
1-3 Lisebelisoa tsa 8-16 li khutlela morao
9 - Triceps Extensions
Qetellong lethathamong la rona la ho ikoetlisa ke litlhaloso tsa triceps. Ke rata ts'ebetso ena bakeng sa triceps, haeba feela hobane u robala. Seo se lula se le monate.
Triceps Extensions: Robala fatše kapa benche / ball le ho otlolla matsoho holim'a sefuba, lifate tsa palema li shebane. Etsa likhapha ebe o theola matsoho ho fihlela o le haufi le litsebe, limela tse ka bang li-angle tse 90. U se ke ua otla sefahleho sa hau (duh). Tlanya li-triceps ho otlolla matsoho ntle le ho koala manonyeletso. Sheba fatše mme u phete.
Reps / Sets / Nako :
1-3 Lisebelisoa tsa 8-16 li khutlela morao